Do you ever wonder if your weight or waist size has an impact on your life expectancy? It turns out that it can.

Studies have shown that carrying extra weight, particularly around the waist, can increase your risk for a host of chronic diseases and conditions, including heart disease, diabetes, and cancer.

Researchers have found that waist circumference is a better predictor of health outcomes than simply looking at a person’s body mass index (BMI).

In fact, according to the National Institutes of Health, a person’s waist circumference should be less than 35 inches for women and less than 40 inches for men to be considered healthy.

The Link Between Waist Size and Life Expectancy

So, what is it about waist size that makes it such a good predictor of health outcomes? For starters, having excess fat around your midsection can contribute to insulin resistance, which can lead to the development of type 2 diabetes.

Additionally, abdominal fat can release hormones and other substances that contribute to inflammation in the body, putting you at greater risk for conditions such as heart disease and cancer.

Studies have found that as waist circumference increases, so does the risk of developing these chronic conditions.

In fact, one study published in the Journal of the American Medical Association found that every two-inch increase in waist circumference was associated with a 17 percent increase in mortality risk.

How to Measure Your Waist Circumference

Measuring your waist circumference is relatively easy. All you need is a tape measure and a little bit of know-how. Follow these steps:.

Stand up straight and breathe normally.
Find the top of your hip bones, which are located on either side of your body just below your ribs.
Wrap the tape measure around your bare abdomen, just above your hip bones.
Make sure the tape measure is snug but not too tight against your skin. You should be able to fit a finger under the tape measure.
Take note of your measurement.

If your waist circumference falls within a healthy range, that’s great news. If not, it may be time to take steps to improve your health.

What Your Waist Size Says About Your Health

Your waist size can serve as an indicator of your overall health, particularly your risk for chronic diseases such as diabetes and heart disease.

According to the National Heart, Lung, and Blood Institute, here’s what your waist circumference can tell you about your health:.

Less than 35 inches (women) or 40 inches (men): Your risk of developing chronic diseases is lower.
Between 35 and 40 inches (women) or 40 and 45 inches (men): Your risk of developing chronic diseases is moderate.
Greater than 40 inches (women) or 45 inches (men): Your risk of developing chronic diseases is higher.

In addition to measuring your waist circumference, it’s important to pay attention to other factors that can impact your health, such as your diet, physical activity level, and overall lifestyle habits.

Improving Your Health, One Inch at a Time

If your waist circumference falls outside the healthy range, don’t despair. There are steps you can take to improve your health and reduce your risk for chronic diseases. Here are some ideas:.

Eat a healthy diet that is rich in fruits, vegetables, whole grains, lean protein, and healthy fats.
Avoid sugary drinks and foods that are high in saturated and trans fats.
Engage in regular physical activity, such as walking, cycling, swimming, or strength training. Aim for at least 150 minutes of moderate-intensity exercise per week.
Reduce your stress levels through techniques such as meditation, deep breathing, or yoga.
Get enough sleep each night, typically between 7 and 9 hours per night.

By making small changes to your lifestyle, you can improve your health and reduce your risk for chronic diseases. And by measuring your waist circumference regularly, you can track your progress and celebrate your successes along the way.

The Final Verdict

If you want to live a long, healthy life, paying attention to your waist size is an important step.

By keeping your waist circumference within a healthy range, you can reduce your risk of developing chronic diseases and improve your overall health and well-being.

So, grab a tape measure and take the first step toward a healthier you. Your waistline–and your life expectancy–will thank you.